WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Thrusters & Pull-ups Workout

    AMRAP in 12 minutes of:
    3 Thrusters 60/40kg
    3 Pull-ups
    6 Thrusters 60/40kg
    6 Pull-ups
    9 Thursters 60/40kg
    9 Pull-ups

  • Thrusters & burpees Workout

    WORKOUT OF THE DAY:

    Metcon (time)
    40-30-20 reps for time of:
    Rucksack thrusters
    Push ups

    Harjoituksen tarkoitus on parantaa voimakestävyyttä.
    Harjoituksen tavoite on tehdä kolme kierrosta ylläolevia liikkeitä aikaa vastaan.

    Voit räätälöidä harjoitusta siten, että vähennät toistomääriä esimerkiksi 30-20-10 ja voit tehdä punnerrukset polviltaan.

    WARM-UP:

  • Back squats Strength

    5 sets of 5 back squats, AHAP. 4:00 min send-off. Score is total KG lifted.

  • ”Hope” Workout

    Metcon (reps)

    3 rounds of
    1: Burpees
    2: Power snatch 35/25kg
    3: Box jumps 24”/20”
    4: Thrusters 35/25kg
    5: CTB pull-ups
    6: Rest

    The flow of the workout is like in ”Fight Gone Bad”: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

  • 4.5.2023 Chest Supported Dumbbell Row Workout

    Chest Supported Dumbbell Row

    4 x 8 ( 6 - 10 )

    Send Off 2:30

  • Maajussi Workout

    For time:

    400 m farmers walk 32/24 kg
    - every time you drop the weights, do 5 burpees

    Timecap 13 min

  • Snatch Strength

    5 x 1 Snatch

    -go heavy!

  • Back Squat Strength

    Back squat

    10 reps 65-70 %
    10 reps 70-75 %
    8 reps 75-80 %

  • back squat 3 x 10 Strength

    Back squat
    10 reps 60-65 %
    10 reps 65-70 %
    10 reps 70-75 %

    Huom: tsekkaa muutaman vko takaiset sarjat millä kiloilla teit

  • 22.5.2020 Strength

    Front Squat

    3-3-3-3-2-2-2

    Add more weight every set.